Back · Strengthening
Shoulder-height Load Lift
Shoulder-height load lift, 3 sets, 8 repetitions, moderate load
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8
Load: moderate
Description: Hold a load at shoulder height with your back straight and pelvis stable. Engage your abdominal muscles to protect your back, then lift the load while keeping your trunk well aligned without arching. Control the movement by maintaining the final position without compensation.
Tips: Keep the spine neutral and avoid tilting the pelvis. Breathe regularly and do not hold your breath. Focus on trunk stability throughout the movement.
Progression: Gradually increase the load when you can perform 3 sets of 8 repetitions without pain or compensation.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- moderate load (dumbbell, kettlebell, or free weight)
- Starting position
- Standing, neutral spine, load held at shoulder height
- Clinical goal
- Lumbar muscle strengthening and trunk stabilization
- Also known as
- shoulder load lift, lifting weights at shoulder height
